how to cook this traditional grain in modern ways
grown 4,000 years ago, millets have been an Indian staple for centuries. But
with wheat production increasing after independence, they were limited to
villages and eventually got lost in oblivion. With these nutritionally dense
seeds regaining popularity, United Nations declared 2023 to be the
International Year of Millets.
the global population grows, resilient crops like millet offer a healthy yet
affordable option. Often called the powerhouse of nutrients, it’s packed with more protein,
carbohydrates and calcium than rice, wheat or cereal. Low on the glycemic
index, it has a mild impact on blood glucose levels, making it the perfect defense against
climate-friendly coarse grain consumes almost 70% less water than rice, grows
much faster than wheat and needs 40% less energy while processing. It thrives
in dry weather and harsh temperatures, making it a common feature in Rajasthan,
Karnataka and other arid parts of the country. While rustic meals like ‘ragi
muddle’ and ‘jowar roti’ are filling and inexpensive, the light
millet porridge called ‘bajra raab’ helps build immunity in winter.
take on the traditional millet is something you must try. He adds classic
Middle Eastern flavors to ‘Jhangora
ki kheer’, a dessert made
with barnyard millet from the Kumaon-Garhwal region of Uttarakhand. Packed with
fruits, nuts, and saffron, it’s
rich, healthy and delicious. If cooked in clay pots, the kheer gets a
slightly-aromatic, earthy flavor too. “Millets are not only naturally
gluten-free but, high in iron and calcium too! Super rich in fiber, they
are the perfect choice for anyone trying to control their sugar or manage
insulin resistance,” says Aryan Mathur, Learning Facilitator at École Ducasse ISH
Recipe for ‘Jhangora ki kheer’
cup ‘Jhangora' or barnyard millet
cup condensed milk or 1/4 cup sugar
tbsp of chopped cashews, almonds and raisins each
coconut milk powder (to taste)
1. Dry roast the millets in a pan till
they puff up and crisp.
2. Bring the milk to a boil, and add 2
tbsp of sugar to prevent it from burning.
3. When the milk starts to boil, add
saffron and reduce the flame to medium. Let it cook until the milk reduces to
half its original volume. Now, add ‘Jhangora’ and thoroughly stir to
4. Once the millets look cooked, add
condensed milk, coconut milk powder, za’atar, and sumac and mix well. Add
chopped nuts and raisins.
5. Let this sit on the stove for another
8 to 10 minutes and serve warm or chilled.